Iron Deficiency in Active Women & Female Athletes
Iron deficiency is one of the most common—and often overlooked—factors limiting health, recovery, and performance in active women.
From supporting oxygen transport and energy production to playing a key role in muscle function and recovery, adequate iron levels are essential for optimal training and everyday wellbeing. Yet many women are at increased risk due to a combination of factors, including menstrual blood loss, high training loads, and low energy availability (RED-S).
Even in the absence of anaemia, low iron levels can impact:
- Endurance and aerobic capacity
- Strength and training adaptations
- Recovery and fatigue levels
- Cognitive function and concentration
Female athletes—particularly those in endurance sports—are especially vulnerable. Repeated training stress, inadequate dietary intake, and physiological demands can create a mismatch between iron intake and losses.
At Refresh Physio, assessment goes beyond symptoms alone. We consider the full picture:
- Training load and recovery
- Menstrual health
- Nutrition and energy availability
- Injury history and performance goals
Where appropriate, we can guide evidence-informed strategies including nutrition, supplementation, and training modifications to restore iron levels and support long-term health and performance.
Early identification and targeted management of iron deficiency can make a meaningful difference—not just to performance, but to how you feel day to day.
Reference
Pengally et al., 2024
